The best easy low calorie savoury rice recipe (better than shop-bought) New
Let’s be honest, plain boiled rice can be a bit boring. It does the job, it fills a hole and goes well with a curry, but on its own? It is hardly exciting. That is probably why those packets of microwave savoury rice are so popular.
Those packets can be surprisingly high in calories, salt, and additives. Plus, if you are trying to feed a family or do meal prep for the week, they work out quite expensive.
If you are following a healthy eating plan or just trying to watch your weight, you might think tasty rice dishes are off the menu, but they aren’t. Making your own low calorie savoury rice at home is cheaper, healthier, and super easy.
This recipe is a “chuck it all in the pan” kind of meal (my favourite kind), and it tastes so much better than the microwave version. Plus, you know exactly what is going into it.
What actually is savoury rice?
If you grew up in the UK, savoury rice is probably a bit nostalgic. It is that golden-yellow rice speckled with little cubes of carrots, peas, and peppers. It usually has a mild spice, not hot, just tasty.
Think of it as a cross between a pilaf and a risotto, but much less fuss. It relies on stock and a few key spices to soak into the rice as it cooks. The result is fluffy, seasoned rice that you can eat on its own or serve as a side dish.
Because it uses vegetables to bulk it out and minimal fat, this version is incredibly low in calories. It is perfect if you are following plans like Slimming World or Weight Watchers, or if you just want a lighter lunch option.
Why you should make this from scratch
I know opening a packet is easier, but once you try this method, I promise you won’t look back.
It saves you money
Rice is one of the cheapest ingredients you can buy, especially if you buy the big bags of basmati or long-grain rice. A few carrots and frozen peas cost pennies. Compare that to £1 or more for a single-serving microwave pouch, and the savings add up fast.
You control the ingredients
Shop-bought savoury rice is often high in salt to make it taste good. When you cook low calorie savoury rice at home, you decide how much salt goes in. You can also swap the veggies for whatever you have that needs using.
It is naturally low-calorie
By using a low-calorie cooking spray instead of oil, and using vegetable stock for flavour, it keeps the calorie count right down without losing any taste.
The ingredients you will need for my low calorie savoury rice
You likely have most of these in your cupboard already. There is nothing fancy here.
The Rice
I prefer Basmati rice for this low calorie savoury rice. It has a lovely nutty flavour and tends to stay fluffy rather than clumping together. Long-grain rice works well, too. I would avoid risotto rice (too sticky) or brown rice (takes much longer to cook and needs more liquid) for this specific recipe unless you adjust the cooking times.
The Vegetables
This is where you can get creative, but for that classic “savoury rice” vibe, you want:
- Onion: A brown or white onion, chopped finely.
- Peppers: Red or yellow peppers add sweetness and great colour.
- Peas and Sweetcorn: Frozen is absolutely fine (and easier!).
- Carrots: Diced into small cubes so they cook quickly.
- Mushrooms: These add a lovely savoury depth (umami) to the dish.
The Spices and Stock
- Vegetable Stock: This is the most important part. Use a stock cube or stock pot that you really like the taste of, as the rice absorbs all this liquid. I always think the pots taste better than the cubes, but the choice is yours.
- Turmeric: This is what gives the low calorie savoury rice that signature bright yellow colour. It has a very mild, earthy taste. Turmeric also has some health benefits!
- Paprika: Adds a tiny bit of warmth and smokiness.
- Garlic granules: For an extra kick of flavour without the hassle of chopping fresh garlic.
How to make easy low calorie savoury rice
This is a one-pot method, meaning less washing up. Which is a win-win in my eyes.
Step 1: Prep your vegetables
Chop your onion, peppers, and carrots into small, even pieces. You want them small enough that they cook through in the same time it takes the rice to cook. If you leave the carrots in big chunks, they will still be hard when the rice is done. Aim for around the same size as the peas.
Step 2: Soften the base
Spray a large lidded and deep frying pan or wok with some low-calorie cooking spray. Put it over medium heat. Add your onions, peppers, mushrooms, and carrots. Cook them for about 5 minutes, until the onions start to soften and turn clear. You don’t want to burn them, just sweat them down.
Step 3: Add the spices
Stir in your turmeric, paprika, and garlic granules. Cook them with the veg for about a minute. This helps release the oils in the spices and makes them taste better than if you just boiled them.
Step 4: Toast the rice
Add your dry, uncooked rice to the pan. Stir it well so the grains are coated with the spices and a bit of the oil from the spray. Toasting the rice for a minute or two helps stop it from going mushy later.
Step 5: Add the liquid
Pour in your hot vegetable stock. Stir everything once to make sure nothing is stuck to the bottom of the pan.
Step 6: The absorption method
Bring the pan to a boil, then turn the heat right down to low. Put a lid on the pan. This is the golden rule: do not take the lid off.
Let it simmer gently for about 10-12 minutes. The rice will soak up all that stock. If you keep taking the lid off to check, you let the steam escape, and your rice might end up dry or undercooked.
Step 7: The fluff
After 12 minutes, check if the water has gone. If it has, take the pan off the heat. Stir in your frozen peas and sweetcorn now (the residual heat will cook them perfectly without making them overcooked). Put the lid back on and let it sit for another 5 minutes. This resting time is the secret to fluffy low calorie savoury rice.
Use a fork to fluff it up, and serve your low calorie savoury rice however you choose!
Top tips for perfect fluffy rice
Rice can be tricky. One minute it is hard, the next it is a sticky mess. Here are a few tricks I’ve learned to get it right every time for this low calorie savoury rice.
Rinse your rice
Before you put the rice in the pan, put it in a sieve and wash it under cold water until the water runs clear. This gets rid of the dusty starch on the outside of the grains. Starch is what makes rice sticky and glue-like. If you want nice, separate grains, you have to rinse them. Don’t use a colander as the grains will all wash through the holes!
Don’t stir it too much
Once the stock is in and the lid is on, leave it alone. Stirring activates the starch (even after rinsing), which can make the texture sticky.
Use a heavy-bottomed pan
If you use a thin, cheap pan, the rice on the bottom might burn before the rice on the top is cooked. A heavy pan distributes the heat evenly.
Customising your low calorie savoury rice
This low calorie savoury rice recipe is extremely versatile. You can easily turn this from a side dish into a full main meal.
Add some protein
If you are not vegetarian, cooked chicken goes brilliantly in this. You can add cooked, shredded chicken right at the end when you add the peas. Prawns are another great low-calorie option. If you want to keep it vegetarian or vegan but boost the protein, try stirring in some chickpeas or even some Quorn pieces.
Make it spicy
If you like a bit of heat, add a pinch of chilli powder or cayenne pepper when you add the turmeric. You could also chop up a fresh red chilli if you are feeling brave.
Use up leftovers
Got some broccoli stalks? Chop them up small and throw them in. Half a courgette starting to go soft in the fridge? Dice it up. This rice is great for reducing food waste.
Is the low calorie savoury rice healthy?
Absolutely, by making it from scratch, this dish is packed with fibre from the vegetables and carbohydrates for energy from the rice.
By avoiding butter or oil and using a cooking spray, the fat content is virtually zero. The only thing to watch out for is salt. Stock cubes can be salty, so I always recommend buying low-salt versions or just not adding extra salt at the table.
If you want to read more about keeping your rice dishes healthy, especially if you are following a plan like Slimming World, check out my guide on healthy rice recipes.
Important: Rice safety advice
This is the serious bit. You might have heard that reheating rice can be dangerous. That is true, but it is not the reheating itself that is the problem, it is how you store it before reheating.
Uncooked rice can contain spores of a nasty bug called Bacillus cereus. These spores can survive cooking. If you leave cooked rice standing at room temperature for too long, these spores can grow into bacteria, which produce toxins that cause food poisoning.
To keep yourself safe, follow these rules from the Food Standards Agency:
- Serve it immediately: The safest way to eat this low calorie savoury rice is as soon as it is cooked.
- Cool it quickly: If you have leftovers, cool them down as fast as possible. Ideally, this should be within one hour. Do not leave a big pot of rice sitting on the stove all afternoon. You can spread it out on a tray to help it cool faster.
- Fridge it: Once cool, get it in the fridge straight away. Keep it at 5°C or below.
- One day rule: Only keep cooked low calorie savoury rice in the fridge for a maximum of 24 hours.
- Reheat once: Do not reheat rice more than once. When you do reheat it, make sure it is steaming hot all the way through (it needs to reach at least 75°C).
For more detailed advice on handling leftovers safely, you can check the guidance from the Food Standards Agency.
What to serve with savoury rice
This rice is tasty enough to eat a big bowl of it on its own for lunch. But if you want to make a bigger meal of it, here are some ideas:
- Grilled Chicken or Fish: A simple grilled chicken breast or a white fish fillet pairs perfectly with this.
- Curries: This makes a nice change from plain white rice to serve with a curry. If you are looking for inspiration, my mushy pea curry is a surprisingly delicious (and cheap!) option that works well here.
- BBQ: If you are having a barbecue, this low calorie savoury rice makes a great alternative to a side salad. Just remember the safety rules: don’t leave it out in the sun!
- Fakeaways: If you are making a healthy “fakeaway” Chinese or Indian meal at home, this rice fits right in. You could serve it alongside egg fried rice if you fancy.
Low Calorie Savoury Rice – Frequently Asked Questions
Can I freeze the low calorie savoury rice?
Yes, you can. As with the fridge rules, you need to cool the rice quickly (within an hour) and freeze it immediately in an airtight container or freezer bag. When you want to eat it, defrost it in the fridge completely and then reheat it until it is piping hot.
Can I make this in a slow cooker?
You can, but I find it tricky. Rice in a slow cooker can turn to mush quite easily if you get the liquid ratios wrong. Because this stovetop method only takes about 20 minutes, it is usually faster and gives a better texture than using a slow cooker.
Do I have to use turmeric?
No, not strictly. The turmeric provides that bright yellow colour that makes it look like “proper” savoury rice, but it doesn’t add a huge amount of strong flavour. If you don’t have any, you can leave it out. The rice will just be white instead of yellow.
Can I use fresh stock instead of cubes or stock pots?
If you use a pre-prepared stock, it may contain other ingredients and may be higher in calories or not suitable for plans like Slimming World. If you want to make this as a low calorie savoury rice then check the calories of the pack and see how they compare.
Is this recipe gluten-free?
Rice and vegetables are naturally gluten-free. However, you must check your stock cubes and your spice blends. Some stock cubes contain gluten/wheat, and some pre-mixed spice jars use flour as an anti-caking agent. If you use gluten-free stock and spices, then yes, this recipe is safe for coeliacs.
Is the low calorie savoury rice suitable for Slimming World?
This isn’t an official Slimming World savoury rice recipe, but all the ingredients are free on the Slimming World plan, so there is no reason you can’t enjoy it while you are following the Slimming World diet.
Why is my rice crunchy?
If your rice is still crunchy after the cooking time, it means it hasn’t had enough water or enough steam. Add a tiny splash more boiling water (about 2-3 tablespoons), put the lid back on quickly, and leave it on a very low heat for another 3-4 minutes.
Ready to cook?
This easy, low calorie savoury rice recipe is perfect for mid-week meals. It is vibrant, filling, and good if you are on a diet. Once you master the basic method, you can experiment with different vegetables and spices to make it your own.
